Low Iodine Lebanese Tabbouleh
Bright, herby, and bursting with fresh flavor, this Lebanese tabbouleh is the kind of dish that makes you want to eat with your hands. The star of the show is an abundance of finely chopped flat-leaf parsley and mint, tossed with juicy ripe tomatoes, tender bulgur wheat, and a zippy lemon-olive oil dressing warmed with allspice and cinnamon. Every ingredient here is naturally low in iodine — no seafood, no iodized salt, no dairy, and no processed additives to second-guess. Using fine sea salt instead of standard table salt is a smart, easy swap that keeps this dish firmly in safe territory without sacrificing any of its bold, clean taste. The technique matters too: soaking the bulgur in fresh lemon juice rather than boiling it keeps the grains light and lets the herbs stay front and center. Serve it piled into crisp romaine leaves for a satisfying scoop-and-eat experience, or let it shine as a generous side. It's the kind of recipe that proves eating within a dietary restriction doesn't mean eating less deliciously.
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Learn more →Ingredients
4 servings
- ¼ cup fine bulgur wheat
- 3 tbsp fresh lemon juice (from about 2 lemons), divided
- 2 bunches flat-leaf parsley (about 4 cups packed), stems removed, finely chopped
- ½ cup fresh mint leaves, finely chopped
- 3 medium ripe tomatoes (about 1 lb), seeded and finely diced
- 4 scallions (green tops only), thinly sliced
- 3 tbsp extra virgin olive oil
- ½ tsp ground allspice
- ¼ tsp ground cinnamon
- ¾ tsp fine sea salt, or to taste
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ¼ tsp black pepper, or to taste
For serving
- romaine lettuce leaves, for scooping (optional)
Instructions
- 1
Place the bulgur in a fine-mesh strainer set over a bowl. Pour 1 tablespoon of the lemon juice over the bulgur and toss to coat, then let it soak at room temperature for 30 minutes, until the grains are just tender and have absorbed the juice. Fluff with a fork.
- 2
While the bulgur soaks, finely chop the parsley and mint on a large cutting board, working in batches if needed, until the pieces are very small and uniform — about 1/8 inch. Transfer to a large mixing bowl.
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